5 Day Low-Fat Diet Menu Meals in the following. Menu have fewer than 25 percent of calories from fat.

1. 5 Day Low-Fat Diet Menu
Meals in the following menu have fewer than 25 percent of calories from fat. Choose
one of each meal and two snacks every day.
Breakfasts
Food (s) Cal. Fat
(g)
Fat
(%)
Protein
(g)
Carbs (g) Special Instructions
Breakfast 1 • 1/2 cup steel cut oats
• 2 tablespoons raisins
• 1/4 cup skim milk
• 8 ounces orange juice
522 7 g 7 % 12 g 121 g • 1/2 cup of oats before
cooking
• Simmer oats in water
with a little cinnamon.
• Add Stevia if you desire
sweetness
• For vegetarian/vegan,
replace skim milk with
fat-free soy milk
Breakfast 2 Fruit and chia smoothie
made from:
• 1 cup skim milk (or 1/2
cup nonfat soy milk)
• 1/2 banana
• 2 tablespoons chia
seeds
• 1/2 teaspoon cinnamon
• 1 cup frozen berries
• 2 tablespoons
unsweetened cocoa
powder
• Stevia to taste
346 8.5 g 14.3 % 17 g 75 g • Soak chia seeds in milk
for about 10 minutes.
• Pour into a blender and
add remaining
ingredients.
Process until smooth.
Breakfast 3 Green smoothie made from:
• 1 cup spinach
• 1 cup romaine lettuce
• 1 banana
• 1 apple, peeled and
cored
• 1 cup orange juice
• 1/2 cup fat-free yogurt
or fat-free non dairy
yogurt, plain
354 2 g 5 % 25 g 88 g Combine all ingredients in a
blender, scraping down sides
frequently. Blend until
smooth.
Breakfast 4 • 1/2 cup low-fat granola
• 1 cup fat free plain
yogurt
512 5 g 9 % 16 g 104 g

2. Food (s) Cal. Fat
(g)
Fat
(%)
Protein
(g)
Carbs (g) Special Instructions
• 1 cup blueberries
• 12 oz acai juice
Breakfast 5 Breakfast sandwich made
with:
• 1 turkey sausage
breakfast patty
• 1 whole wheat English
muffin
• 3 egg whites,
scrambled
• 1 slice tomato
• 1 slice fat-free cheese
1 pear
8 ounces apple juice
487 6.5 12 % 30 g 85 g
Lunches
Food (s) Cal. Fat (g) Fat
(%)
Protein
(g)
Carbs (g) Special Instructions
Lunch 1 Southwest chopped chicken
salad made with:
• 3 ounces cubed
skinless chicken breast
• 1 whole tomato,
seeded and chopped
• 1/2 red pepper,
chopped
• 1/2 green pepper,
chopped
• 4 scallions, chopped
• 3 tablespoon chopped
fresh cilantro
• 1/2 jalapeno, seeded
and chopped into small
pieces (optional)
• 1/4 small avocado,
cubed
• 1/4 cup plain non-fat
yogurt mixed with 2
tablespoons prepared
salsa and juice of 1/2
lime
420 11 g 23% 35 g 102 g For vegetarian, substitute 3
ounces chopped low-fat tofu
for chicken and non-fat soy
yogurt for non-fat yogurt.

3. Food (s) Cal. Fat (g) Fat
(%)
Protein
(g)
Carbs (g) Special Instructions
1 ounce baked tortilla chips
Lunch 2 Spicy Asian turkey wrap
made with:
• 1 whole wheat tortilla
• 3 ounces deli turkey
breast
• 1/2 jicama, peeled and
julienned
• 1 carrot, peeled and
julienned
• 2 tablespoons grated
ginger
• 3 scallions, cut into
strips
• 2 tablespoons fat free
mayo mixed with 1/4
teaspoon Sriracha and
1 teaspoon soy sauce
1 cup grapes
406 3.5 g 7.8 % 25.5 g 82 g 1. Mix mayo dressing.
2. Spread on a whole
wheat tortilla. For
vegan/vegetarian,
replace with 2 ounces
of tempeh.
3. Place turkey on tortilla.
4. Toss jicama, carrot,
scallions, and ginger.
5. Place over turkey and
wrap tortilla.
Lunch 3 Quinoa black bean salad
made with:
• 1/2 cup cooked quinoa
• 1/2 cup cooked black
beans, drained and
cooled
• 1/2 red pepper,
chopped
• 1/2 green pepper,
chopped
• 1 cup raw broccoli,
chopped
• 1 tomato, seeded and
chopped
• Juice of 1/2 lime, mixed
with 1/4 teaspoon
cumin and 1 teaspoon
olive oil
• Sea salt and fresh
cracked pepper to taste
1 orange
378 7 g 14 % 17 g 67 g 1. Whisk together lime
juice, cumin, salt, and
pepper and set aside.
2. Mix all remaining
ingredients.
3. Mix dressing and salad
together just before
eating.
Lunch 4 Turkey club sandwich made
with:
• 2 slices whole wheat
bread
• 1 teaspoon Dijon
400 4 g 9 % 29 g 49 g

4. Food (s) Cal. Fat (g) Fat
(%)
Protein
(g)
Carbs (g) Special Instructions
mustard
• 1 tablespoon fat-free
mayonnaise
• 3 ounces deli turkey
breast
• 2 slices extra-lean
turkey bacon
• 2 slices tomato
• 1/4 cup arugula
10 baby carrots
2 tablespoons fat-free ranch
dressing
Lunch 5 Fast food lunch:
• Wendy's ultimate
chicken grill sandwich
• Apple slices
• Bottled water
360 7 g 12 % 28 g 45 g There are healthy choices
at restaurants. Stick with
grilled sandwiches made
from white meat poultry, pile
on the veggies, leave off the
mayo and cheese, and have
fruit or a salad without
dressing for a side.
Dinner
Food (s) Cal. Fat (g) Fat
(%)
Protein
(g)
Carbs (g) Special Instructions
Dinner 1 Pork tenderloin and
apple slaw made
with:
• 3 ounces
grilled pork
tenderloin
• 1 apple, peeled
and julienned
• 1 stalk fennel,
sliced thinly
• 2 scallions,
chopped thinly
• 1/2 cup thinly
sliced cabbage
• 1 tablespoon
grated fresh
ginger
• 3 tablespoons
fat-free plain
yogurt
• 1 tablespoon
380 4 g 10 % 29 g 55 g 1. Grill pork tenderloin and
let rest for 20 minutes,
tented with foil
2. Meanwhile, whisk
together yogurt, vinegar,
Stevia, ginger, salt, and
pepper
3. Toss vegetables and
fruit and top with
dressing.
4. Serve on top of sliced
pork tenderloin.

5. Food (s) Cal. Fat (g) Fat
(%)
Protein
(g)
Carbs (g) Special Instructions
apple cider
vinegar
• 1/2 packet
powdered
Stevia
• Salt and fresh
cracked
pepper to taste
1/2 cup steamed
brown rice
1 cup steamed
broccoli
Dinner 2 "Naked burrito"
made with:
• 1 cup brown
rice
• 1/2 cup cooked
black beans
• 1 ounce
shredded low-
fat cheddar
(optional for
vegan or
vegetarian)
• 3 tablespoons
cilantro
• 2 tablespoons
prepared salsa
• 2 tablespoons
fat-free sour
cream
• 2 chopped
scallions
• 1/4 avocado,
cubed
• Juice of 1/2
lime
490 11 g 20 % 21 g 51 g Combine all ingredients in a
bowl and squeeze lime juice
over the top
Dinner 3 Hamburger made
with:
• 3 ounces 95
percent lean
ground beef
• 1 whole wheat
bun
• Spread made
with 2
428 8 g 13 % 32 g 59 g • Broil or grill hamburger
patty to minimize fat.
• Toast bun and spread
with spread.
• Top with veggies and
burger.

6. Food (s) Cal. Fat (g) Fat
(%)
Protein
(g)
Carbs (g) Special Instructions
tablespoons fat
free
mayonnaise,
1/2 teaspoon
Worcestershire
,
1/2 teaspoon
soy sauce,
1/2 teaspoon
brown sugar,
and 1/4
teaspoon
Louisiana hot
sauce
• 1 slice onion
• 1 slice tomato
• Lettuce leaves
2 cups baby
spinach dressed
with 2 tablespoons
balsamic vinegar
1 apple, sliced
Dinner 4 Stuffed baked
potato made with:
• 1 medium
potato, baked
• 1/2 cup kidney
beans
• 1/2 green
pepper and 3
chopped
scallions
sauteed in 1
teaspoon oil
• 1/4 cup
prepared salsa
• 2 tablespoons
fat-free sour
cream (choose
non-dairy
alternative for
vegan)
• 2 tablespoons
guacamole
8 spears steamed
asparagus
376 6 g 14 % 15 g 71 g
Dinner 5 6 ounces grilled
halibut
382 6 g 15 % 64 g 30 g

7. Food (s) Cal. Fat (g) Fat
(%)
Protein
(g)
Carbs (g) Special Instructions
Juice of 1/2 lemon
1 baked sweet
potato
1 cup steamed
sugar snap pea
pods
Low-fat Snacks
Choose two to three low-fat snacks each day. The best snacks are raw fruits and
veggies, but when you want something more, consider some of the following low-fat
snacks.
• One ounce hard pretzels - 110 calories, 1 g fat
• One container fat-free yogurt - 100 calories, 0 g fat
• 2 tablespoons prepared hummus with cut up veggies - 150 calories, 4 g fat
• 3 cups air-popped popcorn - 93 calories, 1 g fat
• Veggies in 2 tablespoons fat-free ranch - varies
• Small baked potato with 1/4 cup fat-free cottage cheese - 200 calories, 1 g fat
• 1/4 cup oatmeal with 2 tablespoons raisins - 120 calories, 1 g fat
• 1/3 cup dried fruit, such as Craisins - 130 calories, 0 g fat
• 1/4 cup wasabi peas - 140 calories, 3 g fat